Hammerblow
Spammers
- Joined
- Mar 9, 2016
- Messages
- 479
Hello,
l'm back!
So I've been getting alot of inquiring about carb cycling and diet so here is my personal diet included. Everyone can give it a shot it's not just for advanced lifters, free for all although you might need to make some adjustments if you bigger then me, or smaller than me. But that can be done by just adding or subtracting a few ounces of protein and carbs to each meal. So I've dieted both ways, and this method has proven to be by far the most effective. I find that on a normal diet with set macros after a while the body gets used to it and you either need to manipulate the macros, subtract calories, or add more cardio and this will slow down your progress if you have to spend a few weeks trying to break past the plateau. With this type of diet the macros change every single day and the body never has a chance to adapt. I been using it for about 10 weeks now and haven't had to change a thing. Before i was using this diet i was busting my ass doing cardio fasted in the mornings 5 days a week along with being at the same total calories (2500) as my carb cycling diet, and I was losing fat much slower. After i started this diet i stopped doing cardio and the fat melted off quicker then i ever could have imagined. I had recently added cardio back in (for those who have read my other posts I do HIIT) but not because the diet wasn't working anymore, just because its crunch time and i only have a few weeks left to reach my goals as well as the overall health benefits of it. Another great thing about of this type of diet is you get the benefit of some really low carb days, but then a day or two later you jack them back up so you never suffer from the negative effects of a low carb diet. And if you structure you routine right you can have you big muscle groups like chest, back. and legs on the high carb days and the low days on small muscle groups such as shoulders and arms, and the very low days on your off days.
So here it is guys, feel free to ask any questions you have.
The carb schedule will be as follows
a. Monday 300g day
b. Tuesday 200g day
c. Wednsday 100g day
d. Thursday 300g day
e. Friday 200g day
f. Sat 100g day
g. Sun 100g day
Meal 1
Protein: Choose One
· 40g of whey protein
· 10 egg whites
Carbohydrates: Choose One
· 1 cup oats (no calorie sweeteners like splenda or cinnamon can be used) (80g)
· 4 slices Ezekiel bread/wheat bread/sprouted wheat bread
Meal 2
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 9oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
Carbohydrates: Choose One
· 10oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 10oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 1 1/2 cup cups brown rice weighed cooked
· 392g red/blue/purple potatoes
· 3 slices whole wheat bread
· 84g quinoa weighed dry
· 2 whole wheat tortillas (8” diameter)
· 1 1/2 cup red kidney beans
· 1 1/2 cup black beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 3
Protein: Choose One (Weighed Raw)
· 6oz chicken breast no skin boiled with water and spices or grilled…
· 6oz turkey breast
· 6oz Salmon
· 7oz Rainbow Trout
· 6oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
Carbohydrates: Choose One
· 6oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 6oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8ozbrown rice weighed cooked
· 8oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8ozred kidney beans
· 8ozblack beans
Meal 4
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
Carbohydrates: Choose One
· 10oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 10oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 1 1/2 cup cups brown rice weighed cooked
· 392g red/blue/purple potatoes
· 3 slices whole wheat bread
· 3oz quinoa weighed dry
· 2 whole wheat tortillas (8” diameter)
· 1 1/2 cup cup red kidney beans
· 1 1/2 cup cup black beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 5 (post workout)
· 40g whey
Carbohydrates: Choose One
50g maltodextrin/dextrose or white bagel
Meal 6
Protein: Choose One(Weighed Raw)
· 6oz London broil (round steak) again.. very little to no oil.. ¼ tablespoon olive oil.. grilling or boiling would be best.. (but boiling tastes like crap if you don’t do it right.. experiment..)
· 40g casein shakes
· 1 1/2 cup cups cottage cheese
· 1 1/2 cup cups nonfat Greek yogurt
· 6oz 95/5 and leaner ground beef
· 6oz roast beef same weight
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
200g day Cal:2534 Fat: 66 Carbs: 196 Protein: 272
Meal 1
2 whole eggs
3 egg whites
½ tablespoon olive oil for cooking
25g shake
Carbohydrates: Choose One
· 1 cup (no calorie sweeteners like splenda or cinnamon can be used)
· 4 slices Ezekiel bread/wheat bread
· 8ozKashi GoLean by Kellogs
Meal 2
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
+ ½ tablespoon olive oil for cooking
Carbohydrates: Choose One
· 6oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 6oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8oz brown rice weighed cooked
· 8oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8ozred kidney beans
· 8ozblack beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 3
Protein: Choose One (Weighed Raw)
· 6oz chicken breast no skin boiled with water and spices or grilled…
· 6oz turkey breast
· 6oz Salmon
· 7oz Rainbow Trout
· 6oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
+ ½ tablespoon olive oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 4
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
· 2 cups nonfat Greek yogurt
+ ½ tablespoon olive oil
Carbohydrates: Choose One
· 6oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 6oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8ozbrown rice weighed cooked
· 8oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8ozred kidney beans
· 8ozblack beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 5 (post workout)
· 40g whey
Carbohydrates: Choose One
50g maltodextrin/dextrose or white bagel
Meal 6
Protein: Choose One(Weighed Raw)
· 6oz new York steak
· 6oz London broil (round steak) again.. very little to no oil.. ¼ tablespoon olive oil.. grilling or boiling would be best.. (but boiling tastes like crap if you don’t do it right.. experiment..)
· 40g casein shakes
· 2 cups cottage cheese
· 2 cups nonfat Greek yogurt
· 6oz 95/5 and leaner ground beef
· 6oz roast beef same weight
+1/4tbsp Olive Oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
100g day Cal: 2433 Fat: 99 Carbs: 106 Protein: 265
Meal 1
Protein: Choose One
· 40g of whey protein
· 10 egg whites
· 2 whole eggs + 3 egg whites + 25g shake
+ ½ tablespoon olive oil for cooking
Meal 2
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
+ 1 tablespoon olive oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 3
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
· 7oz ground turkey (not ground turkey breast.. we need the fat here)
+ ½ tablespoon olive oil for cooking
Meal 4
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
1 tablespoon olive oil for cooking
Carbohydrates: Choose One
· 7oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 7oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8ozbrown rice weighed cooked
· 9oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8oz red kidney beans
· 8oz black beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 5 (Post Workout)
40g whey shake
50g maltodextrin/dextrose or white bagel
Meal 6
Protein: Choose One(Weighed Raw)
· 6oz new York steak
· 6oz London broil (round steak) again.. very little to no oil.. ¼ tablespoon olive oil.. grilling or boiling would be best.. (but boiling tastes like crap if you don’t do it right.. experiment..)
· 40g casein shakes
· 2 cups cottage cheese
· 2 cups nonfat Greek yogurt
· 6oz 95/5 and leaner ground beef
· 6oz roast beef same weight
+1 tbsp Olive Oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
That's it! Hope I can help some of you reach your goals faster and I haven't bored you to sin.
l'm back!
So I've been getting alot of inquiring about carb cycling and diet so here is my personal diet included. Everyone can give it a shot it's not just for advanced lifters, free for all although you might need to make some adjustments if you bigger then me, or smaller than me. But that can be done by just adding or subtracting a few ounces of protein and carbs to each meal. So I've dieted both ways, and this method has proven to be by far the most effective. I find that on a normal diet with set macros after a while the body gets used to it and you either need to manipulate the macros, subtract calories, or add more cardio and this will slow down your progress if you have to spend a few weeks trying to break past the plateau. With this type of diet the macros change every single day and the body never has a chance to adapt. I been using it for about 10 weeks now and haven't had to change a thing. Before i was using this diet i was busting my ass doing cardio fasted in the mornings 5 days a week along with being at the same total calories (2500) as my carb cycling diet, and I was losing fat much slower. After i started this diet i stopped doing cardio and the fat melted off quicker then i ever could have imagined. I had recently added cardio back in (for those who have read my other posts I do HIIT) but not because the diet wasn't working anymore, just because its crunch time and i only have a few weeks left to reach my goals as well as the overall health benefits of it. Another great thing about of this type of diet is you get the benefit of some really low carb days, but then a day or two later you jack them back up so you never suffer from the negative effects of a low carb diet. And if you structure you routine right you can have you big muscle groups like chest, back. and legs on the high carb days and the low days on small muscle groups such as shoulders and arms, and the very low days on your off days.
So here it is guys, feel free to ask any questions you have.
The carb schedule will be as follows
a. Monday 300g day
b. Tuesday 200g day
c. Wednsday 100g day
d. Thursday 300g day
e. Friday 200g day
f. Sat 100g day
g. Sun 100g day
- ALL MEATS ARE WEIGHED RAW. ALL RICE IS WEIGHED COOKED. ON DAYS THAT YOU DO NOT WORKOUT, SKIP YOUR POST WORKOUT NUTRITION
2500 Calorie Diet
Meal 1
Protein: Choose One
· 40g of whey protein
· 10 egg whites
Carbohydrates: Choose One
· 1 cup oats (no calorie sweeteners like splenda or cinnamon can be used) (80g)
· 4 slices Ezekiel bread/wheat bread/sprouted wheat bread
Meal 2
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 9oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
Carbohydrates: Choose One
· 10oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 10oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 1 1/2 cup cups brown rice weighed cooked
· 392g red/blue/purple potatoes
· 3 slices whole wheat bread
· 84g quinoa weighed dry
· 2 whole wheat tortillas (8” diameter)
· 1 1/2 cup red kidney beans
· 1 1/2 cup black beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 3
Protein: Choose One (Weighed Raw)
· 6oz chicken breast no skin boiled with water and spices or grilled…
· 6oz turkey breast
· 6oz Salmon
· 7oz Rainbow Trout
· 6oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
Carbohydrates: Choose One
· 6oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 6oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8ozbrown rice weighed cooked
· 8oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8ozred kidney beans
· 8ozblack beans
Meal 4
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
Carbohydrates: Choose One
· 10oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 10oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 1 1/2 cup cups brown rice weighed cooked
· 392g red/blue/purple potatoes
· 3 slices whole wheat bread
· 3oz quinoa weighed dry
· 2 whole wheat tortillas (8” diameter)
· 1 1/2 cup cup red kidney beans
· 1 1/2 cup cup black beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 5 (post workout)
· 40g whey
Carbohydrates: Choose One
50g maltodextrin/dextrose or white bagel
Meal 6
Protein: Choose One(Weighed Raw)
· 6oz London broil (round steak) again.. very little to no oil.. ¼ tablespoon olive oil.. grilling or boiling would be best.. (but boiling tastes like crap if you don’t do it right.. experiment..)
· 40g casein shakes
· 1 1/2 cup cups cottage cheese
· 1 1/2 cup cups nonfat Greek yogurt
· 6oz 95/5 and leaner ground beef
· 6oz roast beef same weight
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
200g day Cal:2534 Fat: 66 Carbs: 196 Protein: 272
Meal 1
2 whole eggs
3 egg whites
½ tablespoon olive oil for cooking
25g shake
Carbohydrates: Choose One
· 1 cup (no calorie sweeteners like splenda or cinnamon can be used)
· 4 slices Ezekiel bread/wheat bread
· 8ozKashi GoLean by Kellogs
Meal 2
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
+ ½ tablespoon olive oil for cooking
Carbohydrates: Choose One
· 6oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 6oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8oz brown rice weighed cooked
· 8oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8ozred kidney beans
· 8ozblack beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 3
Protein: Choose One (Weighed Raw)
· 6oz chicken breast no skin boiled with water and spices or grilled…
· 6oz turkey breast
· 6oz Salmon
· 7oz Rainbow Trout
· 6oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
+ ½ tablespoon olive oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 4
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
· 2 cups nonfat Greek yogurt
+ ½ tablespoon olive oil
Carbohydrates: Choose One
· 6oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 6oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8ozbrown rice weighed cooked
· 8oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8ozred kidney beans
· 8ozblack beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 5 (post workout)
· 40g whey
Carbohydrates: Choose One
50g maltodextrin/dextrose or white bagel
Meal 6
Protein: Choose One(Weighed Raw)
· 6oz new York steak
· 6oz London broil (round steak) again.. very little to no oil.. ¼ tablespoon olive oil.. grilling or boiling would be best.. (but boiling tastes like crap if you don’t do it right.. experiment..)
· 40g casein shakes
· 2 cups cottage cheese
· 2 cups nonfat Greek yogurt
· 6oz 95/5 and leaner ground beef
· 6oz roast beef same weight
+1/4tbsp Olive Oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
100g day Cal: 2433 Fat: 99 Carbs: 106 Protein: 265
Meal 1
Protein: Choose One
· 40g of whey protein
· 10 egg whites
· 2 whole eggs + 3 egg whites + 25g shake
+ ½ tablespoon olive oil for cooking
Meal 2
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
+ 1 tablespoon olive oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 3
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
· 7oz ground turkey (not ground turkey breast.. we need the fat here)
+ ½ tablespoon olive oil for cooking
Meal 4
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
1 tablespoon olive oil for cooking
Carbohydrates: Choose One
· 7oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 7oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8ozbrown rice weighed cooked
· 9oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8oz red kidney beans
· 8oz black beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
Meal 5 (Post Workout)
40g whey shake
50g maltodextrin/dextrose or white bagel
Meal 6
Protein: Choose One(Weighed Raw)
· 6oz new York steak
· 6oz London broil (round steak) again.. very little to no oil.. ¼ tablespoon olive oil.. grilling or boiling would be best.. (but boiling tastes like crap if you don’t do it right.. experiment..)
· 40g casein shakes
· 2 cups cottage cheese
· 2 cups nonfat Greek yogurt
· 6oz 95/5 and leaner ground beef
· 6oz roast beef same weight
+1 tbsp Olive Oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks
That's it! Hope I can help some of you reach your goals faster and I haven't bored you to sin.
